Break each flexibility training activity into specific exercise plans. List all of the kinds of exercises you will perform. These could include shoulder stretch, quad stretch, calf stretch, or any other kind of stretching. For each flexibility training exercise in your fitness plan, list the exercise, the day, number of reps, and number of sets.
Flexibility Training Exercise Plan:
Day 1: Upper Body Stretching
1. Shoulder Stretch - 3 sets of 10 reps
2. Tricep Stretch - 3 sets of 15 reps
3. Chest Stretch - 3 sets of 12 reps
Day 2: Lower Body Stretching
1. Quad Stretch - 3 sets of 10 reps
2. Hamstring Stretch - 3 sets of 15 reps
3. Calf Stretch - 3 sets of 12 reps
Day 3: Full Body Stretching
1. Cat-Cow Stretch - 3 sets of 10 reps
2. Seated Forward Bend - 3 sets of 15 reps
3. Butterfly Stretch - 3 sets of 12 reps
Day 4: Core Stretching
1. Child's Pose - 3 sets of 10 reps
2. Standing Side Bend - 3 sets of 15 reps
3. Spinal Twist - 3 sets of 12 reps
Day 5: Combination Stretching
1. Downward Dog to Upward Dog - 3 sets of 10 reps
2. Pigeon Pose - 3 sets of 15 reps
3. Bridge Pose - 3 sets of 12 reps
It's important to remember to hold each stretch for 20-30 seconds and to perform each exercise with proper form to prevent injury and maximize flexibility gains. Stretching should be done after a warm-up and can also be incorporated into a cool-down routine.